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March 18 Winter Will End??? I am ready for winter to end and contemplating putting the cross country skis away and taking the winter tires off the Mountain Bike unless it snows again!!!!! The team list is looking good and I know there are more to come. If you have not signed up come into the store and get your ABA insurance and membership. Once that is done go on line for your license. I have received information from Roddi Lega that the ABA desperately needs Mountain Bike Commissaries. There are percs for doing the races and we must have them there to do the races. Anyone interested or knows someone who might want to provide this service have them contact ABA. If they represent our club we get our bond money back so it is a win win for us. The tentative date for the first Road ride is Saturday April 4th in Devon 10 AM starting at the Extra Foods Parking lot. I will confirm this by e mail and on the web site. Thanks Stew March 06 TTP Exercise of the Week: BOSU Leg Raises.The BOSU Leg Raises target your buttocks/ Glutes and lower back. Doing this exercise while balancing on a Bosu takes it to the next level, since you will also be strengthening your core muscles: obliques and abdominals. 1. Place a Bosu on the floor, with the soft side (dome) down.
2. Contract the abdominal muscles and, keeping the body in a straight line, raise your extended leg up in the air, as shown on the picture above. 3. Return the right foot to the floor and repeat with the left leg. 4. Go back and forth for eight to 12 repetitions. 5. Now for a more advanced exercise you do the same exercise except you place your lower arms and elbows on the BOSU, see picture below! Place your lower arms and elbows on the BOSU and get into sort of a time trailing position, and repeat the exercise while being in this position. This exercise comes closer to time trailing and will benefit the people out there being in this position quite often: for example: Triathletes!
Good Luck and more importantly HAVE FUN, working out on a BOSU is so much fun! It is very functional and doing these exercises not only helps you on the bike, but also in everyday life! -Tim. www.timheemskerk.com |
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